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Every Friday on The Verywell Mind Podcast, Editor-in-Chief Amy Morin, LCSW, shares the “Friday Fix”—a short episode featuring a quick, actionable tip or exercise to help you manage a specific mental health issue or concern.

Friday Fix: Episode 214

There’s a lot of information out there about setting healthy boundaries. But sometimes, it’s difficult to get to the first step–saying ’no.'

If you’re a people-pleaser or you fear missing out, saying ’no’ is difficult. Whether your friends invite you to do something or your boss offers you a new opportunity, it can be hard to find the right words to turn something down.

It’s especially uncomfortable to say ’no’ to help. But if a colleague offers to help you with something and you’re afraid they’ll slow you down, you might need to say ’no’ to that too. 

If you say ‘yes’ to going out with colleagues you don’t really want to spend time with, you’re saying ’no’ to doing something more valuable with your time. Or, if you agree to another project, you’re saying ’no’ to doing a project you really want to do.

Whenever you say ‘yes’ to something that isn’t in line with your goals or isn’t something you want to do, you ultimately say ’no’ to something else. 

On today’s episode of The Verywell Mind Podcast, I share 10 phrases that will help you say ’no’ and some strategies that can help you stick to your answer. 

But how do you say, “No, thank you,” and then stick to that answer when people try to pressure you to change your mind? 

More About the Podcast

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Editor’s Note: Please be mindful that this transcript does not go through our standard editorial process and may contain inaccuracies and grammatical errors. Thank you.

For media or public speaking inquiries, contact Amy here.

Download the Transcript

Links and Resources

  • Follow Amy Morin on Instagram

  • Check out Amy’s books on mental strength

  • Friday Fix: 7 Reasons Why You Might Let People Mistreat You

  • How to Set Boundaries With Therapist Nedra Glover Tawwab

  • Friday Fix: 5 Boundary Mistakes to Avoid